Contents

Contents....................................................................................................................................2 Introduction...............................................................................................................................3 The Bodybuilder Approach to a Six-Pack .................................................................................. .. 4 The No-Sit-Ups Abdominal Routine...................................................................... ...................... 7 Foods That Help Burn Belly Fat..................................................................................................9 Some Health Foods Aren’t Healthy: Five Foods That May Increase Your Belly Fat ................. .11 Fat Does Not Equal Unhealthy.................................................................................. ................ 13 Junk Food Cravings: An Addiction...........................................................................................14 Treating the Addiction ..................................................................................... ....................... . 15 Fat Loss Eating Secret: What You Don’t Know Could Hurt You................................................17 Exercising to Eliminate Abdominal Fat.....................................................................................18 The Iron Guru’s Secret Diet......................................................................................................19 Pre-Contest Diet.......................................................................................... ............................. 20 Do You Know Any Vegan Bodybuilders?................................................................. .................. 21 Vegetarian Myths ................................................................................................................ ..... 22 In Summary: The Secrets to Your Six-Pack Abs........................................................................24 Recommended Reading ..........................................................................................................25 Burn Fat, Feed Muscle..................................................................................... ......................... 25

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Introduction
Nothing says “FIT” like the rippling abdominals of a six-pack. Men and women alike can’t help but admire the look of a hard, taut, muscular waistline. Surveys have shown that women are actually more physically attracted to six-pack abs than they are to muscular chests, shoulders or arms. And when men are asked if they’d rather have Arnold’s arms, back or abs, most vote for the abs.

Well developed abdominal muscles say more about physical conditioning, fitness and readiness that do bulging biceps or a massive chest. Maybe there’s something primal that makes us get that impression from a strong core, but whatever it is, it’s compelling.

There are several schools of thought on how do develop and display a sixpack. One group advocates working your abs, obliques and lower back heavily and often. These proponents generally have the abs to show for all that hard work, so the evidence for this technique is compelling. They are usually professional bodybuilders who display their bodies for a living.

Another equally well developed group says that waist work is a waste of time (pun intended). Their spokesperson for many years was the late, great Vince Gironda, one of the finest trainers of bodybuilders in the world. Vince was a little eccentric in his approach to bodybuilding, but he was immensely successful nonetheless. He also trained many of the great bodybuilding champions of the time and had a long list of Hollywood stars among his varied clientele.

Vince Gironda was fond of saying, “Bodybuilding is 80% percent diet!”, and no one has ever disagreed with this statement. Diet is important, but so is doing the proper exercises, because the muscles don’t grow without exercise.
Transform Your Body (forever) In 49 Days Flat! http://iwantslimbelly.com/burnthefat

On the other side of the spectrum is four-time Mr. Universe, Bill Pearl, whose great encyclopedia of bodybuilding, Keys to the Inner Universe, has more than 60 pages dedicated to waist exercises. Bill not only had great abs, but at the age of 47, he was voted by his contemporaries as the “Best Built Man of All Time”.

Fat is an indiscriminate depositor and “spot reducing” is nothing more than a popular myth. Most people have fat cells distributed all over their body. Women tend to have more fat cells below the waist, while men often have theirs around their middles. Love handles and sagging bellies are the norm for guys who spend more time on the couch than at the gym.

When all is said and done, developing a six-pack is a two-pronged effort. You must work the muscles to develop them and you also need to get rid of the body fat that hides the developed muscle. We will deal with these and other aspects of how to get a six-pack in this guide. We will also look at both schools of thought on the workout side of the equation.

The Bodybuilder Approach to a Six-Pack
These exercises are performed for a once a week midsection blitz. On other days, amidst other body part blitzes, three sets of side bends and situps are performed. Warming Up and Working the Midsection:

Dumbbell or Kettlebell Swing- Standing erect with one dumbbell or kettlebell grasped in both hands, raise the weight straight over head and swing it towards the ground and back through your legs as far as possible, while bending your knees as you go towards the bottom position. Exhale as you go down.
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then towards your left. Center your body and then dip to the right hip. Perform fifty repetitions. Raise to the start and then repeat. Barbell Side Bend – Standing erect with a light barbell across your shoulders and your legs spread to about shoulder width. Transform Your Body (forever) In 49 Days Flat! http://iwantslimbelly. Keep your knees locked and inhale before you start your bend.com/burnthefat . Twist towards your right. Repeat for fifty reps on each side. Twisting Barbell Good Morning – Standing erect with a light barbell across your shoulders. dip your left shoulder towards your left hip while contracting your abdominals. Repeat for thirty or forty reps.Inhale and swing the weight back to the top position. bend forward at the waist until your body is at a right angle to your legs. exhale when you raise back to the start position.

Dumbbell Rear Side Bend – Standing erect with the dumbbell in your right hand held behind your buttocks and the other hand on your head.com/burnthefat . Stiff-Legged Dead Lift – Stand erect with a moderate weight barbell held at arms length in front with your palms facing rear. beginning in the supine position raise your upper body until erect. This exercise may be performed as a compound move by twisting your body at the top of the move. Repeat for fifty reps. Bent Knee Sit-Up – On a sit-up board. lean forward while raising the weight with a straight arm. Heel High Sit-Up – Begin with your calves and feet over a bench and your upper torso on the floor and hands behind your head. Center your torso and return to the supine position. knees bent and your hands behind your head. twist your torso to the right and then the left before centering and returning to the start position. Decline Compound Sit-Up – On a decline sit-up bench. raise your upper body while crunching your abs. raise your upper body while crunching your abdominals. Bend forward keeping your legs stiff and touch the floor with the weights. Perform fifty reps and then switch hands and repeat. Compound Bent Knee Sit-Up – The same position as the bent knee sit-up except at the top of the move. Transform Your Body (forever) In 49 Days Flat! http://iwantslimbelly. then twist the right and then the left. Return to the erect position and repeat for fifty reps. Lower your torso and repeat for fifty reps.

bend forward and touch your lower leg or feet with your hands. then elevate while crunching your abs until you are erect. Return to floor and repeat.Jackknife Sit-Up – Starting supine on the mat with legs and arms extended. and reach your right elbow towards your left knee. first the right hand to the left leg/foot and then the left hand to the right leg/foot. Transform Your Body (forever) In 49 Days Flat! http://iwantslimbelly. lower your torso backwards to a level position. your right hand behind your head and your left hand on your hip. As you progress in this exercise. bend at the waist and reach for your toes with your hands. Repeat and then reverse sides. begin to use a weight held behind your head to add resistance. keeping both limbs straight. Over A Bench Sit-Up – With your feet hooked under a stanchion and your upper thighs resting on a bench. raise your right left from the floor and touch the other foot while keeping your leg straight. Return to start and repeat. raise your upper body while crunching your abs. Kneeling Back Kick – On your hands and right knee on the bench. kick your left leg backwards while keeping your leg straight. Decline Compound Sit-Up – On a decline board with your feet elevated and your hands behind your head. Incline Compound Sit-Up – On an incline bench with your head at the top and your arms extended overhead. Lower your body then raise again but reach your left elbow towards the right knee. Lying on Side Scissor – While lying on your right side with your left foot resting on a bench.com/burnthefat . Repeat and then reverse your stance and kick the right leg.

Lower and repeat. This may also be performed in a compound manner whereby you raise the legs alternately to the left and right sides. grasp a dumbbell between your feet and raise your legs overhead. Raise your legs until they are parallel with the floor. raise your straight legs in front until they are at a forty-five degree angle with your body. Lower and repeat. It is wise to change your established routine every three months so that the muscles never get too conditioned to the moves. Or. thus crunching the abs a little more.Dip Stand Leg Raise – On a dip stand raise your body to full height with your arms straight and then raise your legs until they are straight out in front. Some of them are compound moves where you incorporate twisting or turning within the movement. Weighted Leg Raise – Lying supine on a mat. There are many variations of each of these exercises. Incline Bench Leg Raise – On an incline bench lie supine with your hands holding the bench behind your head. Chinning Bar Leg Raise – Hang from a chinning bar with your hands widely spread. you may bend your legs as you raise your legs. either held behind your head or grasped with your feet.com/burnthefat . Lower and repeat. In others you may add weights. thus you continue to make them grow and define. Transform Your Body (forever) In 49 Days Flat! http://iwantslimbelly. Lower and repeat.

It does work very well and isn’t nearly as much work as the pro bodybuilder’s approach outlined earlier. “Which athletes have the best developed abs? Gymnasts. This allows for extreme movement and stress on the midsection while performing simple movements. Try to do an “iron cross” on the Roman rings without tensing your abs. William Smith.com/burnthefat . He was fond of making the statement.The No-Sit-Ups Abdominal Routine Vince Gironda used to decry doing sit-ups of any type. stressing. Acolytes of a “no-sit-ups” method of abdominal exercises follow a type of routine that emphasizes applying tension to each muscle in your midsection by crunching. twisting and compressing these muscles. Robert Blake. to ordinary fitness minded people. Clint Walker and a host of others. flat. to A-list movie stars like Clint Eastwood. Transform Your Body (forever) In 49 Days Flat! http://iwantslimbelly. Vince’s students ranged from professional bodybuilders. It is performed daily though and does account for some pretty spectacular abs development! The “Roman chair” referred to is a device where your legs and buttocks are supported while your upper body is free. of course! Did you ever hear of gymnasts doing sit-ups? No!” It was Gironda’s contention that their abs developed because those muscles were constantly under stress and tension while the gymnasts perform their sport. incline or decline.

Supine Crunches – These may be performed on a bench or a floor mat. The stress should be on your upper and middle abs. the raise your torso until you are nearly sitting erect.” Your shoulders and upper back will be off the floor but your lower back and buttocks will not be. This works the rear obliques and lower back muscles. right elbow to left knee and left elbow to the right knee. alternating sides. lower your face towards the floor then up to a nearly level position. Lie supine with your hands behind your head and legs overhead and bent at the knee. Bend your upper body forward in a rolling motion. Compound Roman Chair Sit-Ups . This adds the frontal obliques to the exercise. This adds oblique stress to the abs being worked. Roman Chair Reverse Sit-Up – Begin face down in the Roman chair.Performed as the previous except that you raise your torso with a twisting motion. raise your legs until they are parallel with the floor. Transform Your Body (forever) In 49 Days Flat! http://iwantslimbelly. until the abdominals are “crunched. Chinning Bar Leg Raises – Hanging from the chin bar at arms length. bend your body to near the floor. Compound Supine Crunches – Performed as above except for a twisting motion at the top of the move. Hold for a two-count and then lower and repeat. lower again and repeat. moving your head towards your knees.com/burnthefat .Roman Chair Sit-Ups – Seated in the Roman chair with your body parallel with the floor and facing up.

Chinning Bar Front Levers – Hanging from the chin bar at arms length. bend to the side. then a set with in your left. I have seen gymnasts performing this exercise on Roman rings and holding for a long ten-count. Lower and repeat. Alternate sides. Leg Raises – On a bench or floor mat. Dumbbell Rear Side Bend – With the dumbbell held behind your buttocks. alternating right and left. This exercise works the obliques.com/burnthefat . Dumbbell Side Bends – With a dumbbell in each hand while standing erect. lower and repeat. Bench Leg Crunches – Seated on the end of a bench with your body stabilized by your hands and your legs extended downwards. As you get conditioned to this you will find that you are able to get to nearly level and hold it longer. Transform Your Body (forever) In 49 Days Flat! http://iwantslimbelly. performing a set with the dumbbell in your right hand. This move may be performed in a compound manner by raise them alternately to the right and left. Another compound move is to raise them and then separate them in a scissors move before return to the start position. This exercise may be made compound by alternating the legs separately. Hold at the highest point you can achieve for a two-count. lie supine and place your hands under your buttocks. attempt to raise your body level while keeping your arms straight. elevate them to a forty-five degree angle and hold for a two-count. This one works the lower abs. Return to start and repeat. Keeping your legs straight. bend forward and then return to start. raise your knees towards your chest while crunching your abdominals. This exercise works the rear obliques.

particularly around your middle? Belly fat is a problem for many people. We all know about proteins. Grill a chicken breast.com/burnthefat . carbohydrates. freerange poultry. Transform Your Body (forever) In 49 Days Flat! http://iwantslimbelly. Don’t reach for the fish sticks. There are foods that you can eat that will not add any more fat to your body. are contributors to the obesity epidemic in the world. fats and fiber. but which ones will help burn off that subcutaneous adipose that is hiding your six-pack? Here are the guidelines for burning belly fat: Don’t eat processed foods – Those easy-to-prepare foods that come in boxes. sausage biscuits or any of that garbage. starches and sugars. broil a nice piece of sirloin or bake a fish fillet instead. and they may even accelerate your weight loss. chicken fingers. lean pork and fresh fish. Live Foods – Organic vegetables and fruits. bottles and frozen food packages are loaded with preservatives and other chemicals to help them retain color. Eat Fresh. most notably when their metabolism makes midlife changes in our thirties or thereabouts. Most of these things.Foods That Help Burn Belly Fat What good does all that working out do for you if you still have all that body fat. The real enemies to any fat loss program are refined carbohydrates. cans. It really doesn’t take any longer and it’s a lot better for you. grass-fed beef. like high fructose corn syrup (found on many labels).

Dried beans of any sort are very high in protein and fiber. Eat High Protein Meals – Lean protein in every meal will help keep your blood sugar from spiking and it will pump up your metabolism. refined grains. nuts. tea. Since lean meats do not register on either.com/burnthefat . flaxseed oil. You should avoid flour. Good fats come from olive oil. 25% or more calories should come from protein.Drink a lot of Water – Water will boost your metabolic function. Eat good carbs like fresh fruits and vegetables. as well as good carbs. flour products. fresh fruit and vegetables for healthy snacks. rather you should eat five or six small meals per day. sugar in any form and processed foods. especially trans-fats. keep you hydrated and it will abate your hunger. Healthy Fats are Okay – Avoid saturated fats. Mark Hyman’s Ultra Metabolism: A Simple Plan for Automatic Weight Loss” . seeds. Protein is the building block of muscle. Transform Your Body (forever) In 49 Days Flat! http://iwantslimbelly. Sprouted grain breads are also healthy. Avoid Getting Really Hungry – Don’t skip meals. A bodybuilder needs a lot of protein. fresh or dried beans and other legumes. beans. nuts and seeds. Try making green tea that will help burn fat. seeds. you should eat foods that rank high on the phytonutrient index (PI) and low on the glycemic load (GL). fruits. For long-term. Use nuts. as proscribed in Dr. Don’t mix it with anything sugary or artificially sweetened. herbs and spices. Eat Good Carbohydrates – Avoid those refined starches and sugars. avocados. fish oil. what you are looking for are: Vegetables. olive oil. automatic fat loss.

cashews. lentils. whole grain cereals (without any added sugars). melons. peas. papaya. wild rice. He also advocates eating a lot of apples. Transform Your Body (forever) In 49 Days Flat! http://iwantslimbelly. sweet potatoes and quinoa. oranges.In Fat Burning Furnace. Proteins should include lean beef. almonds. Rob Poulos recommends the following foods that will help your body burn fat: Complex carbohydrates like brown rice. lean ground turkey. chicken breast. Rob also says you may eat: Yogurt. bananas and berries. dried beans. whole grain pasta. shellfish. peanuts. skinless lean ham or pork and No-Fat skim milk. whole oats. low-fat cottage cheese. walnuts and natural peanut butter.com/burnthefat .

Vegetables that will help you burn fat are: Broccoli. Even the American Heart Association has withdrawn their endorsement of soy as a heart-healthy alternative food. onions. soy milk and soy snack in the USA is unfermented and highly processed. Just because the word “health” is on the label doesn’t mean the contents of the package are good for you. green beans. In Asia. salad greens. tomatoes. cucumber. carrots. Brussels sprouts. Transform Your Body (forever) In 49 Days Flat! http://iwantslimbelly. Research has shown that unfermented soy may lower sperm count in men who eat it regularly. There are no unhealthy associations with these products. cauliflower. The phytoestrogens that give soy its good name may also cause a hormone imbalance in both men and women. are they healthy? Conventional wisdom says that soy is healthy. squash. Most of the soy commonly used in soy burgers. artichokes and greens.com/burnthefat . celery. sweet peppers. people consume fermented soy or whole soy as a condiment. The Mayo Clinic ranks soy as a leading food allergen. spinach. Think again. For example. asparagus. Often it is quite the contrary. mushrooms. Some Health Foods Aren’t Healthy: Five Foods That May Increase Your Belly Fat There are few enforced regulations on what may be called “Health Food”. how about soy products. the home of soy foods.

Orange Juice Drinks – These “sunny” drinks have very little real juice. . sodium benzoate and sodium hexamethaphosphate. a carcinogen. but. . An alternative is to buy cereals found in the natural foods section of the market . again). These highly processed foods are loaded with toxic waste. read the label. but are mostly high fructose corn syrup. Processed Lunch Meats – These cold cuts are loaded with preservative chemicals and bad fats.Read the labels of any “health” food before purchasing. oil of wood resin and high fructose corn syrup abound here. also found in laundry detergents. Transform Your Body (forever) In 49 Days Flat! http://iwantslimbelly. The manufacturing process has been shown to produce acrylamide. Performance protein shakes and bars – These are scientifically engineered protein powder full of artificial sweeteners (high fructose corn syrup. instead. consumers must rely on their own research and the integrity of the manufacturer and stores that sell these products.com/burnthefat . There is no regulation on what can be listed as a health food. The body doesn’t need any of them. Sports drinks – Bromated vegetable oil. What is their motivation: Profit or altruism? Here are some of the foods for which there are warnings on the internet cautioning that they are unhealthy: Breakfast Cereals – Highly processed and loaded with added sugar or other sweeteners like high fructose corn syrup.

but they are usually full of sugars and chemicals. Fat Free – There may actually be no fats. Transform Your Body (forever) In 49 Days Flat! http://iwantslimbelly. so are they healthy? Here are some other foods that are not always good for you. despite the wording of the labels and contents: Diet Soda (called “pop” in some parts of the world) – Sugar free but loaded with artificial sweeteners.Some of the marketing words used by health food products manufacturers often conceal what really lies within the package. the latter of which has been shown to be a carcinogen. Hey. jelly beans are fat free. flavoring and food color. Reduced Fat – Less fats but much higher in carbohydrates. Sugar Free – What other sweetener is used? Low-Fat – But probably off the scale on their Glycemic Index or Glycemic Load.com/burnthefat . How come our ancestors survived without all these healthy foods? Diet – Why did the lab rats get cancer? No Sugar Added – No sugar needed because of the other sweeteners present. according to researchers.

Transform Your Body (forever) In 49 Days Flat! http://iwantslimbelly. 3:1 instead of 1:1 as optimal.com/burnthefat .Peanuts – Not actually a nut. Fat Free or Reduced Fat Salad Dressings – Out with fat. but without the volume. Corn Oil – The Omega 6 is 60:1 to Omega 3. but a legume. Canned Beans – These are usually packed in sugary syrups that will spike your blood sugar. in with the sugar. so fewer of their nutrients are absorbed without the fats. Fruit Juices – Check the labels for artificial sweeteners. Also salad ingredients are oil soluble. You get no fiber with juice like you do with fresh fruit. Yogurt Cups – The fruit-at-the-bottom variety are loaded with artificial sweeteners and no live cultures. so we may tend to overeat. but the added sugars are. Reduced Fat Peanut Butter – The fat isn’t the problem. Dried Fruits – These contain the same calories and sugar as the fresh fruit. these tasty snacks have an imbalance of Omega 6 and Omega 3 fats.

salmon. amberjack. the whole wheat or vegetable varieties are good. mackerel. Avocados.Granola – This “health” snack is loaded with HFCS and has little nutritional value. canola oil and flaxseed oil – used in salad dressings and for cooking. Fat Does Not Equal Unhealthy The human body needs fats to process protein into muscle tissue and to supply energy. Pasta – The white flour variety is bad. Fish that are high in Omega 3 fatty acids – Tuna. sardines. According to the University of Michigan Health System. Saturated fats contain anti-oxidants that help prevent and control serious illnesses. olives and nuts – Snack on seeds and nuts and top your salad with avocado and olives.com/burnthefat . Transform Your Body (forever) In 49 Days Flat! http://iwantslimbelly. the following are some of the sources of healthy fats and should be included in your nutrition program: Olive oil.

soft drinks. This corn byproduct in sufficient quantities may actually be a poison.com/burnthefat . Their lab tests showed that even the threat of pain did not stop the pigging out on junk food by the test subjects. People who grab a meal onthe-run often fall victim to junk foods. the pleasure center in the brain becomes insensitive to the stimulation provided and requires more of the stimulant in order to receive the pleasure. Much of the preservatives and sweeteners used in junk food is high fructose corn syrup. This addiction leads to obesity. Just like with drugs. HFCS is a common substitute for sugar in many processed foods such as peanut butter. sweetened soft drinks and milkshakes. The nerve centers in the brain that control pleasure are stimulated by drugs and junk food in exactly the same manner. Junk food is readily available and few people are interested enough to learn about the ingredients of these quick meals.Junk Food Cravings: An Addiction The Weill Cornell Medical School has reported that their studies and those at the Scripps Institute have shown irrefutably that cravings for junk foods are an addiction similar to those for cocaine and opiates. fruit juices and other commonly consumed Transform Your Body (forever) In 49 Days Flat! http://iwantslimbelly. much to the detriment of their waistlines. Fast. fat saturated French fries. The “drive-through-generation” loads up on fast food. jellies and jams. This is also the description of the diet of many people raised on meals of Big Macs. high in calories and low in nutrition” . junk food is largely responsible for the obesity epidemic rampant in the USA and much of the developed world. Junk Food Defined – A loose description of junk food is “any processed food that is high in fat.

tidbits. In order for an addict to voluntarily enter treatment. What is worse is that many school meal programs have gone from being nutritionally correct to looking like the menu at a food court. Even the fast food purveyors are labeling their products so you may know that a double-cheeseburger contains more than half the recommended daily allowance of calories for an adult male. high in fats and low in nutrition. chemicals and other “shelf-life-enhancers. No wonder there are so many obese hamburger eaters. being high in calories. In addition to a little self-control. junk food.com/burnthefat . but few people take the time to read the labels and fewer still understand what they are reading. This is a very painful process. It also exceeds the RDA for sodium and saturated fats. the junk food addict must understand that the move to a fast-food-free diet is in their best interests. Making good nutrition Transform Your Body (forever) In 49 Days Flat! http://iwantslimbelly. all fast. They have to want to be free of their addiction. We are raising the next generation of unhealthy. A peanut-butter-and-jelly sandwich on white bread may actually qualify as junk food. Truth in labeling offers some protection against all the HFCS. obese adults. one an addict avoids at all cost. they have to understand the negative impact on their health and wellbeing that the addiction is causing. Treating the Addiction Withdrawals are the physical and mental pain felt by addicts when the source of their pleasure is removed.

fresh fruits. nuts and dried fruit may be packaged in snack sized containers and kept close at hand. When committed to a lifestyle change that involves a good diet and physical activity. Prepare healthy dishes in quantity and then freeze them in serving-sized containers. Your stimulated system will be triggered to enter a slow-down and then it will store more fat. If eating at work isn’t an option. Drink water or unsweetened ice tea instead. the program has a good chance of overcoming the addiction. The initial withdrawal from junk foods. Use lots of spices so your flavor center is sated. by having the ingredients of healthy meals and snacks readily available. celery. You will be surprised to find that the service at a family restaurant is almost as quick as at a drive-through and the food is a lot better for you. You may overcome the appeal of how quickly you are served fast food. Prepare snacks and the ingredients for healthy meals ahead of time so you may partake when the urge comes over you.com/burnthefat .part of an overall health and fitness program stands a better chance of succeeding than just withdrawing from the junk food consumption. that isn’t helping. Your metabolism is boosted by the artificial sweeteners just as it is by the sugar in regular soda. It is helpful to replace the junk food with healthy foods and snacks. then go to restaurants that serve live food. It only takes a few days for the needs Transform Your Body (forever) In 49 Days Flat! http://iwantslimbelly. If you grab a can of diet soda. not preprocessed junk foods. Have healthy snacks at hand: Carrots. It probably costs no more either. just like with narcotics is largely mental after the first physical pangs have abated.

Meditation or self-hypnosis may be able to overcome the mental addiction. The mental addiction must be addressed much more forcefully in order to get through this period. This is a means of freeing the subconscious by achieving a relaxed state in which you may program your mind with positive thoughts and reinforcements of acceptable behavior. Self hypnosis may be achieved by sitting in your favorite chair.” Now you make suggestions to yourself about your eating habits.com/burnthefat . You might want to preface your vocalization with some nice. It is best engaged by some form of “auto-suggestion” like self-hypnosis.of your body to diminish to nothing. Hearing your own voice uttering the behavior changes will often reinforce your conscious will. The subconscious in nine-tenths of the total mind and is the part that most influences our actions and behavior. but the mental addiction lasts much longer. A good idea is to prerecord your suggestions and play the take after you are in the zone. You are now in the “zone. Research has shown that in order to cure any addiction. both the conscious and subconscious minds must be engaged. exercise or anything else you want to influence. Picture a light circling your lowest vertebrae for a count of ten. relaxing music which will help you focus on the circling light and be immune to outside noises and interruptions. Transform Your Body (forever) In 49 Days Flat! http://iwantslimbelly. close your eyes and visualize your spinal cord of twenty-four vertebrae. A feeling of heightened awareness will come over you. and then move up to the next vertebrae for another ten-count. By the time you have counted all 24 you will be in a relaxed state.

chewing gum. Many things that are approved by the Food and Drug Administration for use today may be banned tomorrow after sufficient research into their reaction in the human body. A number of common food additives have also been approved by the FDA. Remember cyclamates? It was approved by the FDA as a sweetener in diet foods. Reduced caloric diets increase the production of cortisol by our bodies. It has since been banned. The best approach by far. but these are not healthy and should not be eaten on a regular basis. Avoid all processed foods as they have a lot of chemicals and preservatives. Cut your calories too much and you will gain a belly. and lots of fiber. Read the labels of any readyto-eat foods and you will see a laundry list of things your body doesn’t need. Cortisol is the “stress hormone” responsible for belly fat. Transform Your Body (forever) In 49 Days Flat! http://iwantslimbelly. natural vegetables and fruits. Acesulfame Potassium (Ace-K) – A sweetener used in baked goods. Studies have linked it to cancer in lab animals.Fat Loss Eating Secret: What You Don’t Know Could Hurt You The most overlooked fat loss eating secret is “it is possible to under-eat!”. Later research showed that it caused cancer in lab animals. Overly restrictive low-calorie diets make it much harder to lose weight and keep it off.com/burnthefat . gelatin desserts and diet soda. is to eat a properly balanced. healthy diet of protein.

chicken soup base and chewing gum. Trans fats are linked to heart disease. Yellow 5 and Yellow 6 are used most often in candy. potato sticks. ham.com/burnthefat . processed meat products. Olestra – A synthetic fat that is not absorbed as it passes through your system. but not the USA or Japan. icings and microwave popcorn. Hydrogenated Vegetable Oils – Trans fats that are found in margarine. crackers and fried restaurant foods. coloring and flavoring agent in bacon. chewing gum. US Dept. bromate has caused cancer in lab animals in some studies. Bytylated Hydroxyanisole (BHA) – Use in cereals. hot dogs. Some studies have suggested that it may cause cancer. Potassium Bromate – Used in bread and rolls. It is banned in many countries. It may cause severe side effects like diarrhea. smoked fish and other processed foods. Can lead to the formation of cancer-causing chemicals. lunch meats. Sodium Nitrate/Sodium Nitrite – A preservative. Red 3. of Health and Human Services considers BHA as a human carcinogen. Propyl Gallate – A preservative used in vegetable oil. soft drinks and gelatin desserts. Orange B. Also in baked goods. Green 3. corned beef.Artificial Colorings – Blue 2. but the FDA still allows its use. Transform Your Body (forever) In 49 Days Flat! http://iwantslimbelly. potato chips and vegetable oils as a preservative.

Great judgment is shown when you stick to your plans and the body you really want begins to emerge from the lump that was on the couch. The restraint comes in when you are offered a choice between a piece of fruit or a piece of chocolate cake. not just your abdominal area.com/burnthefat . stick to whole grains or sprouted grain products. you will develop your abs and you will lose some fat. of H&HS. vegetables and fruits. will come from all parts of your body. It should be avoided. good fats and fiber.Saccharin – This artificial sweetener has been controversial for many years. complex carbohydrates. Record everything you eat and drink as it will make you more aware of your consumption. More good judgment is exercised when you develop a good nutrition plan with lots of good protein. fats and fibers.’ If you work your waist until sweat is pouring off your body. pastas and desserts. The fat loss. Sure you can trim your waist by performing waist exercises. but your sixpack won’t show until you have rid your body of your subcutaneous adipose. Exercising to Eliminate Abdominal Fat There is no such thing as ‘spot-reducing. eat an appropriate mix of proteins. however. The good judgment comes in when you set up a good fitness program and stick to it. Exercise with regularity and get lots of rest. The best exercises you can perform to rid yourself of the fat over your abs is the exercise of self restraint and the exercise of good judgment. though it was removed from the list of cancer causing agents in 2000 by the Dept. To lose weight and fat. Transform Your Body (forever) In 49 Days Flat! http://iwantslimbelly. Choose the fruit. Avoid white flour breads.

had an extreme diet that would melt off that last layer of subcutaneous fat very quickly. but that could be minimized by loading your system with protein and soluble oils that help metabolize the protein. They do require work in the form of exercise and a good bodybuilding diet. most of whom were major bodybuilders. another day off. The late Iron Guru. both amateur and professional. At that time you have to revert to a contest mode and go for the strip-it-all-off diet program to get rid of those last bits of body fat. The Iron Guru’s Secret Diet If you are a bodybuilding contest aspirant. Transform Your Body (forever) In 49 Days Flat! http://iwantslimbelly. one day off.com/burnthefat . that high-protein-low-carb diet is great until the last few weeks before the big event. This bodybuilder’s pre-contest diet was a five day cycle of four days on. The minimum he recommended was three cycles (two weeks) and the maximum was for eight cycles (about six weeks). then four more days on. Vince Gironda. He advocated using this diet for from three to six weeks and no more than eight continuous weeks or you could start losing muscle tissue as your body burns that for energy from the lack of carbohydrates in your system.All that being said (with a little tongue in cheek) good abs are not going to happen by themselves or from taking any supplements or little blue pills you buy in the locker room from Louie the Loop. You might also lose a little muscle tissue. Vince would recommend this diet to his clients.

wheat germ oil and amino acid supplements like Lipo3 compound (three essential amino acids available in a capsule form). Inositol is also an “unofficial” member of the B vitamin group and assists in relieving panic and depression. carbohydrates. Eat salad greens. Raw milk. and fish (salmon and tuna for the Omega 3). poultry (particularly turkey breast). betain and methionine are essential amino acids produced in the body and are important for metabolizing fats. also a great source of protein and calcium. Use olive oil and vinegar for salad dressing. desiccated liver tablets. kidneys. cleanse the liver and in the processing of hormones. Drink lots of water. fats and fiber. Supplement your food intake with: Protein powder. heart and sweetbreads). kelp tablets. alcohol and soft drinks of any kind. Note: Inositol. Transform Your Body (forever) In 49 Days Flat! http://iwantslimbelly. Get plenty of rest and good sleep. The fifth day of the cycle is a free day in which you should eat normally of a balanced diet of protein. but avoid caffeine. choline.com/burnthefat . Perform your normal workouts. organ meats (liver.Pre-Contest Diet For the first four days of the five day cycle. is recommended. lean meat. They are often taken as dietary supplements to assist in controlling estrogen levels. Consume lots of eggs (very high in usable protein and 95% biological). They also help prevent the build-up of bile in the liver. eat as close to zero carbohydrates as humanly possible. but avoid overtraining. minerals and minimal carbs. spinach and broccoli for the fiber. a condition that may lead to cirrhosis.

One bodybuilder to whom I provided my copy of Vince’s program. but very few of them have any real muscle development. I’m sure there are a few vegan bodybuilders. Here are some comments on vegetarianism by a college professor. Most people who claim to be vegetarians are really not. Wheat germ oil has been used for many years by bodybuilders because of the energy and endurance gained from its consumption. . as we can get all our proteins and nutritional needs from vegetables. They maintain that eating of any meats is unnecessary in our modern age. but I personally don’t know of any. Do You Know Any Vegan Bodybuilders? A number of internet marketers who are selling books on health and fitness programs profess to living a vegetarian lifestyle. They do not eat beef or pork. Those who claim to be must be augmenting their diet with a lot of protein supplements in order to grow their muscles. told me that he lost fat in places he didn’t know he had fat! He went on to say that he had developed “hollow” cheeks . fruits. you should cycle three or more times until you desired body fat level is reached. They will eat fish. Transform Your Body (forever) In 49 Days Flat! http://iwantslimbelly. .In this manner. some poultry and dairy products. These folks may be trim and fit looking. shellfish. on his buttocks. nuts and seeds.com/burnthefat . The supplements are very important as they provide additional nutrition and the catalyst for fat loss. about two days before competition.

Transform Your Body (forever) In 49 Days Flat! http://iwantslimbelly.” If you are not eating red meat. Any man who has suffered from prostatitis can tell you that many aspects of their lives change dramatically . Avoiding red meat doesn’t make you a vegetarian . . One organ that is very high in zinc is the prostate gland. Those who avoid beef are seven times more likely to be zinc deficient. Zinc deficiency may cause an inflammation known as prostatitis. chances are you are deficient in zinc. This wishful thinking is common to vegetarians.“When I ask my university students if they’re vegetarians or meat eaters at least two-thirds of the class claims to be vegetarians.com/burnthefat . most of them admit to eating fish. Even nutrition students are misinformed. But. Zinc helps produce the hundreds of enzymes that are critical for body function regulation. poultry and dairy products. . Zinc is second only to iron as the most concentrated mineral in the human body. . including their sex life. and it doesn’t make you any healthier. .

liver and kidneys. your brain cannot function properly. Have you heard CoQ10? CoQ10 is a coenzyme that is critical to life itself. eggs and meat to avoid B12 deficiency. Non-beef eaters are often critically low in this vital nutrient.Zinc is also essential for the production superoxide dismutase (SOD) the most potent antioxidant in the body. it helps with the growth of reproductive organs and aids in fertility and conception. Zinc helps promote a healthy immune system. Without CoQ10. It is directly responsible for the production of ninety-five percent of the energy in the body. the creator of red blood cells and maintainer of our nervous system. It is particularly concentrated in those organs that need high energy input. one that is responsible for keeping your skin elastic and resilient so you retain that “youthful” look. So eat your liver.com/burnthefat . but you need a dietary source as well to assure that you are getting enough. Without the protection provided by B12. Animal sources are the only reliable dietary supply of B12. fish. Zinc also transports vitamin A to your retina. we cannot live. Transform Your Body (forever) In 49 Days Flat! http://iwantslimbelly. keeping your vision sharp and improving your night vision. Memory loss or lapses may occur. Vegans are also prone to be low in vitamin B12. the heart. It aids in wound healing and cell reproduction and bone formation. zinc is very essential in the human body. It also slows down the effects of aging on your visual acuity. Red meat is the only dietary source of this coenzyme! Sure your body produces CoQ10. In short.

Some of them are totally wrong and more than a few are dangerous to your health. eat a diet of nearly seventy percent animal fats and they are healthy (until we introduced them to the Big Mac and fries). not saturated fats found in meat. Every native culture has prized meat above all other foods. The Myth: Humans evolved as vegetarians – The fact is that there are no native vegetarian cultures. o Vegans often choose an overall healthy lifestyle of exercise. but they still don’t live longer than their meateating brethren. o Fact: The body needs saturated fats to utilize other key nutrients. o Until Western diets entered their systems.Vegetarian Myths Most vegetarian ideas have no scientific basis. even though there is slightly less mortality from heart disease. non. Transform Your Body (forever) In 49 Days Flat! http://iwantslimbelly. The Myth: Animal fats cause heart disease – The truth is that the arterial plaque that contributes to heart disease is made from unsaturated fats and polyunsaturated fats found in vegetable oils.com/burnthefat .smoking and minimal alcohol consumption. native cultures ate a diet rich in animal products. like the Eskimo people. The Myth: Vegetarians live longer – The truth is that there is a higher mortality rate among vegans. Some.

10. and a minimal amount of zinc. legendary for robust health and long live eat a diet rich in goat’s milk that is higher in saturated fat than cow’s milk. Myth: You can get all the protein you need by substituting soy for meat – Fermented soy foods like miso. o Most vegetarians in the Hindu culture in India have the shortest life spans in the world. Vegetarian diets are mineral deficient and also lack many of the essential amino acids that are the building blocks of tissue.com/burnthefat . It has high levels of phytoestrogens that can feed tumors and decrease cognitive function. Vegetarian foods contain zero B12 and CoQ10. soy flour and other Western soy products is actually not nutritious at all. Processed soy as found in soy milk. Grassfed beef is the most nutritious and is not loaded with growth hormones or antibiotics. Soy is no meat substitute. tamari.o The people of the Caucasus Mountains of Russia are known to live to great ages on a diet that is heavily fatty pork and raw milk products. There is no animal protein in their diet. like the meat from feedlot animals. Parents who elect to feed their babies on soy-based infant formula are giving them the hormonal equivalent of five birth control pills per day. Transform Your Body (forever) In 49 Days Flat! http://iwantslimbelly. tempeh and natto are healthful. an anti-nutrient. Unfermented soy is high in phytic acid. o The Hunzas. Our ancestors thrived on meat and it is in our DNA to savor a juicy rib steak. The best meat is not what’s on special at your local supermarket (usually).

If all of this information still hasn’t convinced you vegan readers. alcohol and caffeine. Quality food is not the cheapest option. In Summary: The Secrets to Your Six-Pack Abs There is no magic formula to getting six-pack abdominals. soluble oils and amino acids to help those muscles grow and to have the energy for your strenuous workouts for your entire body. Sources of these delicious cuts may be found online. CoQ10 and B12. meal replacement products. Remember not to under-eat. then be sure to have regular blood tests to detect any deficiencies in zinc. It takes both a good workout program and a proper nutrition to develop and display those attractive muscles. Transform Your Body (forever) In 49 Days Flat! http://iwantslimbelly.Grass-fed meats are becoming more readily available as consumers become better informed. you will have to support the effort by eating a bodybuilder’s diet that is high in protein and fats. drink lots of water and stay away from sports drinks. but it is the healthiest and most productive. You should augment your food intake with protein supplements. or maybe as close as your local telephone directory. but to consume five to six small meals per day. Whether you choose to work hard at your midsection like the professional bodybuilders. There are ranches that specialize in grazing beef cattle and bison for their rich. from a bodybuilding standpoint. has good carbohydrates and lots of fiber. or you want to try the Iron Guru’s no-sit-up routine.com/burnthefat . low-fat meat.

you might also try his book on sports training.com/burnthefat . Feed Muscle http://iwantslimbelly. Recommended Reading Burn Fat. The trouble is. Finding one isn’t a problem. Keys to the Inner Universe. not all of them are trustworthy. workout videos and “magic” diet pills than you can keep track of.com/burnthefat Every body builder needs a one-stop guide as a companion to their fat burning and muscle building. Transform Your Body (forever) In 49 Days Flat! http://iwantslimbelly. you might acquire Bill Pearl’s great book. If you are training for specific athletic activities. Getting Stronger. Today there are e-books all over the web.If you would like a complete bodybuilder encyclopedia with every possible exercise variation pictured and described. Feed the Muscle has been around a long time. weight loss programs. at least in Internet years. detailed information. My pick of the bunch is “Burn the Fat. It was released in 2003 and was one of the first diet and nutrition ebooks ever published. not to mention more supplements. Feed the Muscle” Burn The Fat. Both are well written and edited and provide lots of great. ab machines. there are literally thousands of self-help body building guides out there.

this e. intelligent training.book is one that has stood the test of time. a calorie deficit. honest and effective. sometimes the advertisements press your emotional buttons so well that your curiosity gets the best of you. But after getting burned enough times.com/burnthefat . Through all the Internet diets that have come and gone in the last decade. Feed the Muscle. science-based.Even when your gut instincts tell you all these “fast and easy”. about what really works. The program consistently gets positive reviews and has earned a reputation for being sensible. proper nutrition. Men and women of all ages in over 141 countries have lost anywhere from a few pounds to 253 pounds using Burn the Fat. You swear off “quick fixes” and you finally figure out the long way (through your own experience). It has been an Internet best seller every year since 2003. you eventually smarten up. changing your lifestyle and replacing your old negative habits with positive new ones. “just take a pill” weight loss claims are too good to be true. Transform Your Body (forever) In 49 Days Flat! http://iwantslimbelly.

received his degree in exercise science and has held certifications as a strength and conditioning specialist and personal trainer. the author has studied physique athletes (bodybuilders. but more importantly.com/burnthefat of Tom at 3. For more than 20 years.7% body fat). but also why you’re doing it. On the other hand. Feed the Muscle is exactly what you’re looking for. Many people are encouraged when they hear that Tom is a lot like them and that he was not genetically predisposed to be lean. Feed the Muscle is published in Adobe PDF format so you can download the e-book. Venuto has competed in bodybuilding 28 times and has 6-pack abs you have to see to believe (check out the picture at http://iwantslimbelly. female figure competitors and fitness models). That’s the whole premise of this book: If you want to get lean as quickly as possible. Tom Venuto. It gives them the hope that they can do it too. Now that you know about the history and the author.com/burnthefat . find out how they did it and do what they do? Transform Your Body (forever) In 49 Days Flat! http://iwantslimbelly. he says he always struggled with stomach fat and never saw his abs until he’d gone through many years of trial and error and a lot of hard work. He is a natural-for-life bodybuilder. which means that he’s never taken steroids or other body-enhancing drugs. Tom walks the talk. Burn The Fat. wouldn’t it make sense to find the leanest people in the world. if you’re a detail person or if you want to know not just what to do. Feed the Muscle.The author. It’s on the long side at 300+ pages. here’s a quick overview of what you’ll find when you read Burn the Fat. Although Tom admits that he was never obese. so if you’re looking for a Cliff’s Notes type of read. this might not be the book you want. then Burn The Fat.

Transform Your Body (forever) In 49 Days Flat! http://iwantslimbelly. In the chapters on nutrition. you’ll gain fat regardless of your well-designed training plan.” In fact. “What every man and woman can learn from bodybuilders about permanent fat loss. you’ll only need to use phase one. Unless you plan on competing in a fitness or bodybuilding competition. You must get the nutrition right to achieve very low body fat levels. The main focus of the e-book is nutrition. where you will find the more advanced techniques that many people have used to prepare for their first bodybuilding or figure competitions. Sample menus are also provided for ideas. the book easily could have been titled. with the six pack abs look – you can use phase two and phase three of the program. You could have the best training program in the world.In the introduction of the book Venuto points out: “Burn The Fat. Feed The Muscle was created BY a bodybuilder.com/burnthefat . You also learn the truth about six pack abs: Body fat tissue lies on TOP of the abdominal muscles. but it’s not just FOR bodybuilders.” The nutrition techniques will work for anyone because they progress in stages from beginner to advanced. and your menus virtually create themselves. You can’t burn fat off your abs with abdominal exercises like crunches or sit ups. aka. the “baseline” diet. but if you eat more calories than you burn. so you’ll NEVER see your abs unless your body fat gets low enough. plug them into the meal plan template. If you want to get “ripped”. because nutrition is arguably the most important key to getting lean. you’ll learn how to set up a meal plan you can enjoy by using Tom’s menu “template” system: You just choose the foods you like (pick from the recommended food lists).

if you’re lactose intolerant. Burn the Fat. protein. If you know what to do but you have a hard time doing it (ie. mental training and the psychology of motivation that you will ever read in any book. if old bad habits keep haunting you or if you’re inconsistent with your diet or nutrition). You’ll need access to basic equipment at home like dumbbells and barbells or you can train in a gym. and if you use the training programs. not the physical training. If you have special needs. allergic to gluten or if you’re just a picky eater. which explains metabolic individuality and how to figure out your unique body type. These are the same workout routines used by top natural bodybuilding and fitness champions. for example.In Burn the Fat. There’s more attention given to nutrition than training in this e-book. Feed the Muscle nutrition works in combination with any training program (so you can use your own workout if you choose).com/burnthefat . you learn everything you need to know about calories. The 2 components are weight training and cardiovascular training. chapter one contains what is probably the best explanation of goal setting. You also learn how to set up a training program. You’ll learn the facts about low carb and high protein diets. Transform Your Body (forever) In 49 Days Flat! http://iwantslimbelly. Feed the Muscle. However. You’ll get the inside scoop on fat burning foods – including lists of what to eat and when to eat them. The major lesson is: There’s no one-size-fits-all nutrition program. Customizing your program is a major theme in chapter 5. carbs and fat to get low levels of body fat. you’ll find the solution in the mental training. One caveat: This e-book doesn’t give you photos or detailed instructions on how to perform each exercise. it assumes you know how to perform basic weight training exercises. you can easily modify the menus to work for you. In addition to the nutrition and training plan.

Burn the Fat. very lean. In fact. Feed The Muscle is a classic in the diet and nutrition e-book genre. many Burn The Fat customers have said that the main reason they bought the program was because it openly admits that fat loss is hard work. This program calls for structure and requires effort.com/burnthefat . Tom Venuto’s Burn The Fat. There are many imitators and copycats. there’s no question that you will get very.com/burnthefat Transform Your Body (forever) In 49 Days Flat! http://iwantslimbelly. Feed The Muscle is no quick fix. However. this is it.” You can get more information and download the program at the official site here: http://iwantslimbelly. You don’t get six pack abs or a body like a fitness model by training a few minutes a day and eating haphazardly or cheating frequently. Burn The Fat. but if you want the original. Feed the Muscle is literally the “bible of fat loss and ripped muscle. it’s worth it because if you follow the program.In summary. After all these years.

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